Kokonate ea Letsoai ea Letsoai le Melemo ea Bophelo
Na lebese la kokonate le phela hantle? Mokelikeli o monate ke sejo se tummeng sa likhase, lino tse feteletseng, le lijo tse ling tsa bophelo bo botle. Empa haeba u leka ho shebella boima ba hao kapa ho fokotsa mafura a hao , u ka 'na ua batla ho ela hloko lik'hemik'hale tsa lebese la kokonate le phepo e nepahetseng. Ebe u etsa qeto ea hore na seno se nepahetse ho uena.
Kokonate ea Letsoai le Letsoai
| Likoti tsa kokong tsa Letsoai la Letsoai | |
|---|---|
| Ho Sebedisa Boima ba 1 tbsp (15 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 35 | |
| Lik'halori tse tsoang Fat 32 | |
| Kakaretso ea Fat 3.6g | 6% |
| Ho khotsofatsoa Fat 3.2g | 16% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 39.45mg | 1% |
| Lihahydrate 0,8g | 0% |
| Fiber Diet 0.3g | 1% |
| Litlhapi 0.5g | |
| Protheine 0.3g | |
| Vithamine A 0% · Vithamine C 1% | |
| Calcium 0% · Iron 1% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Ho utloisisa lebese la kokonate phepo e nepahetseng ho bohlokoa ho utloisisa hore na kokonate lebese ke eng. Hase mokelikeli oo o o bonang hang ha o bula kokonate. Lebese la kokonate le bōptjoa ha nama ea kokonate e grated mme e hatelloa. Mafura a monate a hlahisang ka linako tse ling a kopantsoe le metsi ho etsa lebese la kokonate. Joaloka lebese la lebese, lebese la kokonate le ka ba mafura haholo kapa le tlaase ho mafura ho itšetlehile ka hore na le kopantsoe joang.
Letsoai la kokonate lik'halori li itšetlehile ka mefuta e fapa-fapaneng le mochine oo u o rekang (kapa o etsa lapeng). Lebese la tlhaho la kokonate le na le mafura a mangata hobane ha a kopane le lisebelisoa tse ling. Senoelo se seng sa lebese la kokonate (sa kokonate) sa tranelate se fana ka lik'hilojule tse 560, hoo e batlang e le ligrama tse 58 tsa mafura le ligrama tse fetang 51 tsa mafura a mangata.
Empa u ka 'na ua se ke ua sebelisa senoelo sohle sa lebese la mofuta ona oa kokonate. Haeba o e sebelisa e le tranelate ka kofi ea hau , 'me u je feela khaba ea pheko e monate, o tla ja lik'hilojule tse 35 le ka tlase ho ligrama tse 4 tsa mafura (joalokaha ho bontšitsoe holim'a lebokose).
Joale ho thoe'ng ka lihlahisoa tsa lebese tsa kokonate tse tlaase tseo u li bonang lijong tsa korosari? Lihlahisoa tseo li kopantsoe ka metsi le lisebelisoa tse ling (joaloka tsoekere) ho etsa seno. Silika ea pele Coconutmilk e fana ka lik'hilojule tse 80 ka senoelo, 5 dikgerama tsa mafura le 4.5 dikgerama tsa mafura a tletseng. Lijo tse nang le mafura a li-cookie tsa Pacific tse fokolang ka lebese li fokotseha ka mafura le lik'hilojule tse nang le lik'hilojule tse 45 ka senoelo, ligrama tse 4 tsa mafura le ligrama tse 4 tsa mafura a mangata.
Melemo ea bophelo bo botle ba lebese la kokonate
Litsebi tse ling tsa phepo li khothalletsa bophelo bo botle ba lebese la kokonate. Ba re lebese la sebele la kokonate (le sa kopantsoe le tsoekere le lisebelisoa tse ling), tranelate ea kokonate le oli ea kokonate li na le litekanyetso tse phahameng tsa lauric acid, e nang le mafura a mafura a mangata. Ba bang ba lumela hore asiti ea lauric e ka ba le liphello tse ntle ka cholesterol ea hao ea "ntle" ea HDL.
Empa tlhahlobo e kholo ea lithuto tsa lipatlisiso e ne e sa khone ho tiisa seo. Bafuputsi ba fumane hore oli ea kokonate e ka hlahisa li-cholesterol tse ngata le tse "mpe" ho feta limela tse thehiloeng limela, empa tse ka tlase ho botoro. Ba ile ba tsoela pele ho re ho ja lihlahisoa tse itseng tsa kokonate ha hoa bonahala ho eketsa menyetla ea mathata a pelo. Empa ba ile ba boela ba lemosa hore seo ba se fumaneng se ne se sa sebetse ho ja lijo tse tloaelehileng tsa Bophirimela ka lebaka la mekhoa ea rona ea ho ja le mokhoa oa ho phela.
Joale hoo ho u tlohela hokae? Mekhatlo e kholo ea bophelo bo botle joaloka USDA e ntse e khothaletsa hore re fokotsa ho ja ha rona mafura a tletseng. Kaha lebese la kokonate le phahame ka mafura a mangata, u ka 'na ua batla ho fokotsa ho noa ha lebese la kokonate.
Ho reka le ho boloka lebese la kokonate
U tla fumana lebese la kokonate likarolong tse sa tšoaneng tsa lebenkele la liressarete. U tla fumana lino tse tahang tsa lebese la kokonate ka pel'a lebese haufi le lebese la almond, lebese la soya le mefuta e meng ea lebese.
Empa u tla boela u fumane lebese la kokonate ka makotikoti ka ho baka kapa ka likotopo tsa litholoana.
Joale phapang ke eng? Lebese la kokonate ka makotikong hangata le le thibela, le sophisitsoeng le se sebelisoang lipepepeng. Lihlahisoa tse ngata tsa lebese la kokonate tse nang le makotikoti li sa ts'oareloe. Sehlahisoa sebapeng sa lebese se ka 'na sa e-ba setesaane, se ka' na sa eketsa tsoekere kapa lisebelisoa tse ling 'me hangata se sebelisoa ho e-na le lebese.
Libotlolo tsa lebese la kokonate li lokela ho bolokoa ka sehatsetsing ho ea ka moetsi oa litaelo le ho sebelisoa ke "molemo ka ho fetisisa" ka letsatsi leo u bonang le emisoa ka har'a sephutheloana. Lebese la kokonate ka makotikoti le ka bolokoa ka tlung. Empa hang ha e bula, lebese le lokela ho ba le sehatsetsing mme le sebelisoe ka matsatsi a seng makae a ho bula.
Bahlahisi ba bangata ha ba khothalletse lebese la kokonate le khutsufatsang.
Ho pheha ka Lebese la Kokonate
Lebese la kokonate le atisa ho sebelisoa lijong tse tummeng Asia Boroa-bochabela. Hangata e kenyelelitsoe ka lisosoana tsa curry, e ka sebelisoa ho tatso ea raese kapa lipeo tsa lijo tsa leoatleng. Lebese la kokonate ke seno se tloaelehileng 'me hangata se sebelisoa e le setho sa lino tse monate tse kang pina colada.
Haeba u batla ho pheha lebese la kokonate, leka e 'ngoe ea lipepe tse phelisang hantle.
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